5/25/2018

Functional Fitness

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Happy Friday and the start of Memorial Day Weekend. Most people honor this weekend as the start of summer, however, we all know the true meaning of this weekend. We all know brothers and sisters who have paid the ultimate sacrifice in defense of this nation. Keep them and their families in your thoughts and prayers this weekend as we all celebrate the holiday. Pick what you need to work on and attack it. Don't squander the opportunity you've been given - the opportunity of life.

A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Strength

OHP 1x3@ 70%, 1x3@80%, 1x3+@90%

C. Interval

4 RFT, rest 2 min between rounds

400m sandbag run (50/35), 15 thruster (115/85), 10 bar facing burpees

D. Gymnastics

5 rounds, goal is unbroken. Rest as needed

4 bar muscle up, 4 C2BPU, 4 PU, 4 T2B

E. Accessory

BB Z-press 3x6

Pendlay row 3x6 AHAP

Single leg KB RDL 3x10

F. Work Capacity

20 EMOM

10/8 cal AAB